Title Force Type Category Difficulty Equipment Muscle Groups
Thruster Dumbbell Athletic None required Core, Legs, Arms, Shoulders
Sledgehammer Tire Strikes N/A Agility Elite Sledge Hammer, Tractor Tire Arms, Back, Core, Chest, Legs
Ropes (Single) And Alternating N/A Cardio Athletic Battle Ropes Arms, Core
Roll Up w MB N/A Core Athletic Medicine Balls Core, Upper Abs
Turkish Get Up Push Bodyweight Athletic None required Core, Arms
Squat Hops Push Bodyweight Beginner None required Legs, Core, Quadriceps, Hamstrings, Calves
Seated Stir the Pot Core Athletic Kettlebells, Ab Mat Core, Shoulders, Obliques, Anterior
Medicine Ball Pushups Push Bodyweight Intermediate Medicine Ball Chest, Arms, Core, Triceps
Chest Press to Alternating Lockout Push Dumbbell Intermediate Dumbbells, Swiss Ball Chest, Legs, Core, Glutes
Bridge 4 Way Glute- Feet and Knees Together N/A Bodyweight Beginner None required Legs, Core, Glutes, Hamstrings
Runner Abs N/A Bodyweight Athletic None required Core, Obliques, Lower Abs, Upper Abs
Side Plank w Weight, Pulse and Leg Lift N/A Core Athletic Ab Mat, Dumbbells Core, Shoulders, Obliques
One Leg Hip Raise w/ Leg Extension Push Core Athletic None required Core
Plank w Stick Static Core Intermediate None required Core, Back, Shoulders, Lower, Posterior
Bridge 4 Way Glute- Feet out Knees out - Neutral N/A Bodyweight Beginner None required Legs, Core, Glutes, Hamstrings
Kb Swings N/A Cardio Intermediate Kettlebells Legs, Core, Glutes
High Pull with Dumbbells Dumbbell Intermediate Dumbbells Shoulders, Arms, Core, Biceps
Split Squat Push Bodybuilding Intermediate Flat Bench, Dumbbells Legs, Core, Quadriceps, Hamstrings
Butt Lifts Push Bodyweight Intermediate None required Core, Shoulders, Anterior
Side Plank w Rotation N/A Core Athletic None required Core, Shoulders, Back, Posterior, Upper
Shoulder Press on Ball Dumbbell Intermediate Dumbbells, Exercise Ball Shoulders, Arms, Core, Triceps
Side Plank w Weight & rotation N/A Core Athletic Ab Mat, Dumbbells Core, Shoulders, Obliques
Supported Leg Extension Pull Bodyweight Intermediate None required Core, Lower Abs, Upper Abs
SB & MB push Up Push Exercise Ball Elite Swiss Ball, Medicine Balls Core, Arms, Chest, Triceps, Inner
Single Arm KB Swings Overhead N/A Kettlebell Athletic Kettlebells Legs, Shoulders, Core, Glutes, Posterior